How to Choose a Supplement (part 4)

How to Choose a Supplement (part 4)
Picking the Right Product

Now we are down to picking a specific product. Remember, in part 1 of this series we reviewed how to check labels for reputable products, what mineral forms to avoid, and a few general points about the type of vitamin ingredients. Parts 2 and 3 focused on the role of oxidation and inflammation causing or contributing to multiple diseases and aspects of aging.

Let’s start by choosing a broad spectrum multi-vitamin that includes all the necessary vitamins and minerals, anti-oxidants, and plant nutrients, with a specific list of ingredients. This should include nutrients that support the health of heart, bone, brain, liver, and eyes. It should also provide support for methylation and defense against oxidation and inflammation.

There are many variations between multi-vitamins but in general the better brands will have well thought out ingredient lists with fairly standardized amounts and types of each ingredient. I endorse numerous brands such as Douglas Labs, Life Extension, USANA, Thorne, Xymogen, and Juice Plus just to name a few.

Note that most multi-vitamins will not have enough vitamin D or K since these are fat-soluble and potentially toxic if getting too much – thus most vitamin blends will err on the side of low doses with vitamin D and K.

Get a blood level for total vitamin D and take enough of the D3 form to get blood levels at least above 50 nmol/liter, with 70-100 ideal and over 150 potentially too much. Doses from 2000 to 5000 units/day are typical and I suggest checking blood levels every 6 months until levels are stable in the ideal range.

Recent research has uncovered the fact that most of us are not getting enough vitamin K, much of which is actually made by the “good” bacteria that live in our gut. Vitamin K is well known to help clot blood but also plays a role in causing calcium to deposit into healthy bone and stay out of the arteries. The K2 form seems to have the most research showing artery benefits with doses of 45 mcg/day. A blended vitamin K with K1 and the two subtypes of K2 may be a good way to go.

My favorite multi-vitamin is called “Ultra-Preventive X” from Douglas Labs. As stated in their product sheet it “has been carefully developed to contain the right proportions of vitamins, minerals, trace elements, and other nutrients without danger of toxic build-up or other side effects. Each ingredient is selected in consideration of its absorbability, competitive relationship with other nutrients, allergenic potential, and long- term safety. Certain nutrients such as beta-carotene, vitamin C, vitamin E, and B-complex vitamins are included in high-potency amounts because of the vital roles they play in antioxidant protection, energy production, the maintenance of healthy blood cells, the nervous system, hormonal balance, and more. Minerals and trace elements are provided in their safest and most bioavailable forms.”

The herbal green food base also includes important organic fruit and vegetable extracts that squelch inflammation, help control oxidation and provide for methylation and detoxification.
I like the very broad spectrum multi-vitamin rather than trying to piece-meal a dozen different bottles of various supplements. The comprehensive and well thought out ingredients are typically a better blend than the sometimes hodge-podge approach of taking a “little of this and a little of that”. I like the simplicity of one product covering so much ground and providing a strong “foundation” from which to logically add other more targeted supplements. This approach is also the most cost effective.
What Else?
After considering a multi-vitamin what else makes sense to supplement? As noted above, a separate vitamin D and K is usually warranted. Omega-3 oil is another basic for all to consider and 1-2 caps/day is usually sufficient. Whether or not to take further supplements from here depends on what the more specific goals might be.
For general wellness and anti-aging I would add things that help with cellular energy and detoxification. A chelator of heavy metals is not a bad idea. Some supplements down-regulate cancer promoting and inflammation promoting genes while others increase telomere length of genes, which is likely to extend the age span.
If you have a specific condition or strong family history for certain diseases then you might want to add extra “disease-specific” support. I usually recommend these type of supplements after emphasizing how the right multi-vitamin should be added first.
For heart health, high blood pressure and artery disease consider L-Arginine complexers. I only recommend the ones that are consistent with the 1998 Nobel prize research done by Dr Ignarro, as outlined in his book “NO More Heart Disease”. Other various examples include pomegranate, syntrinol, policosanol, niacin, hawthorne, coleus and modified whey protein extracts. We measure extensive cardiac risk factor blood panels and target these various supplements to specific markers that need better control.
With cancer there are lots of recommendations. I suggest getting a good resource guide such as Dr Keith Block’s book “Life Over Cancer” or “Defeat Cancer – 15 Doctors of Integrative and Naturopathic Medicine Tell You How” by Connie Strasheim. It is overwhelming the amount of data supporting various supplements for treating and preventing cancer and having a reputable guide is prudent.
Arthritis is a very common condition and supplements can combat inflammation while providing support for healthy cartilage and joint lubrication. As noted in part 3 we learned that we modulate inflammation with many natural supplements. Glucosamine / chondroitin / collagen products can help stimulate healthy cartilage. Cetyl-Myristoleate is a dynamite supplement that helps with joint lubrication and modulates inflammation. Consider systemic enzyme support with products such as Wobenzym. Enzymes work both by improving gut health as well as “mopping up” inflammatory chemicals in the bloodstream. Wobenzym has been a mainstay for arthritis treatment in millions of people in European countries.
Neurologic problems such as dementia, memory loss, and peripheral nerve issues can benefit from things that support neurotransmitter production, lower inflammation, and protect the delicate myelin sheaths that cover and protect our nerves. Many amino acids and herbal products are available to support neurologic health. The recently studied pyrroloquinoline quinone (PQQ) is a novel compound that some consider being a newly discovered vitamin that has been shown in human studies to improve mental processing. Alpha glycerylphosphoryl choline (alpha GPC) may support memory and neurological function.
Your first medicine is nutrition. Taking supplements is not intended to replace a healthy diet that should be chocked full of raw, preferably organic, fruits and vegetables, balanced with lean meats and anti-inflammatory fats. However, there is a case to be made for a logical and calculated supplement regimen. If you are going to consider taking supplements then perhaps this series will help you evaluate and choose wisely. As with any supplement or over-the-counter medication I encourage you to inform your doctor and your pharmacist of your choices, particularly if you are taking prescription medications.
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Bio

Scott Rollins, MD, is Board Certified with the American Board of Family Practice and the American Board of Anti-Aging and Regenerative Medicine.  He specializes in Bioidentical Hormone Replacement, thyroid and adrenal disorders, fibromyalgia, weight-loss and other complex medical conditions. He is founder and medical director of the Integrative Medicine Center of Western Colorado www.imcwc.com